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aki7861
aki7861 Posts: 3 Member
in Goal: Gaining Weight and Body Building
I want to loose body fat and gain muscle any ideas will b appreciated ..

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  • robdowns1300
    robdowns1300 Posts: 152 Member
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    Set MFP goals to gain 0.5 lbs per week. Lift heavy.
  • jolive7
    jolive7 Posts: 283 Member
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    I follow a heavy lifting plan with supersets but I also incorporate HIIT and metabolic conditioning circuits and eat in a small deficit
  • trigden1991
    trigden1991 Posts: 4,658 Member
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    You cannot do both at the same time! Pick one goal, set your diet up appropriately, achieve it, set new goal. Repeat.

    Personally I would lose bodyfat first then bulk.
  • robdowns1300
    robdowns1300 Posts: 152 Member
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    Judging by OP's pic, he doesn't have much to lose. If he cuts now, his family will tell him he looks sick. Its fall. Bulk now, cut for spring.
  • psuLemon
    psuLemon Posts: 38,404 MFP Moderator
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    trigden1991 wrote: »
    You cannot do both at the same time! Pick one goal, set your diet up appropriately, achieve it, set new goal. Repeat.

    Personally I would lose bodyfat first then bulk.

    False. You can definitely gain some muscle while cutting fat. It's called a recomp and has been done by many people. I had a women client that when from 28% body fat down to 14.1% body fat with only a 3lb difference in weight. It did take two years to do that, but the results where impressive. @Hornsby got down to 7% body fat and gain good mass doing a recomp. If you have an adequate training stimulus (like a 3 day full body routine that is focused on compound progressive overload lifts) and have adequate nutrition, and you don't get frustrated with the timeline, it shouldn't be an issue.

    http://community.myfitnesspal.com/en/discussion/10177803/recomposition-maintaining-weight-while-losing-fat/p1

    If the OP has a timeline, then bulk/cut might be better. But he should understand that while bulking, you are going to be gaining fat as well.
  • sskly48
    sskly48 Posts: 28 Member
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    I agree you can do both at the same time. Recomp is an option but it is quite slow.
    I have done so by eating at a moderate caloric deficit (15-20%) and still gaining muscle while losing fat.

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